T-Bar Row


Gym Equipment Needed

Musle Group



Perform the T-Bar Row with the T-Bar Row machine or landmine setup, Barbell or T-Bar handle and Weight plates

Starting Position

Stand with your feet shoulder-width apart and straddle the barbell or handle.


Master the proper technique for the T-Bar Row to optimize your results. Follow these steps:

  1. Position a loaded barbell or T-Bar handle in the landmine setup or secure it in the T-Bar Row machine.
  2. Stand with your feet shoulder-width apart and straddle the barbell or handle.
  3. Bend at the hips while maintaining a slight bend in your knees, keeping your back straight and parallel to the floor.
  4. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  5. Keep your core engaged and your chest lifted as you pull the handles toward your torso, leading with your elbows.
  6. Squeeze your back muscles at the top of the movement, holding for a brief pause.
  7. Lower the handles back to the starting position in a controlled manner, maintaining tension in your muscles.
  8. Repeat the exercise for the recommended number of repetitions.

The T-Bar Row primarily targets the following muscle groups:

  • Latissimus dorsi (Lats)
  • Rhomboids
  • Rear deltoids
  • Biceps (to a lesser extent)

Tips on doing this exercise

Maximize the effectiveness of your T-Bar Row with these tips:

  1. Focus on pulling with your back muscles, not just your arms. Imagine squeezing your shoulder blades together throughout the movement.
  2. Maintain a neutral spine and avoid excessive swinging or using momentum to complete the exercise.
  3. Use a controlled tempo, emphasizing the contraction of your back muscles during the pulling phase.

Common Mistakes

Ensure safe and effective execution of the T-Bar Row by avoiding these common mistakes:

  1. Using excessive weight that compromises your form and leads to pulling from your lower back.
  2. Relying too much on your biceps to perform the movement. Instead, engage your back muscles to initiate the pull.
  3. Allowing your shoulders to hunch or your back to round forward during the exercise. Maintain an upright and stable position.

Recommended Ranges
  • Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
  • Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.

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